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The Relaxation and Stress Reduction Workbook (A New Harbinger Self-Help Workbook) Paperback – April 1, 2019

4.6 4.6 out of 5 stars 1,236 ratings
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Now in its seventh edition—with more than one million copies sold worldwide—The Relaxation and Stress Reduction Workbook remains the go-to resource for stress reduction strategies that can be incorporated into even the busiest lives.

The Relaxation and Stress Reduction Workbook broke new ground when it was first published in 1980, detailing easy, step-by-step techniques for calming the body and mind in an increasingly overstimulated world. Now in its seventh edition, this fully revised and updated workbook—highly regarded by therapists and their clients—offers the latest stress reduction techniques to combat the effects of stress and integrate healthy relaxation habits into every aspect of daily life.

This new edition also includes powerful self-compassion practices, fully updated chapters on the most effective tools for coping with anxiety, fear, and panic—such as worry delay and defusion, two techniques grounded in acceptance and commitment therapy (ACT)—as well as a new section focused on body scan.

In the workbook, you’ll explore your own stress triggers and symptoms, and learn how to create a personal action plan for stress reduction. Each chapter features a different method for relaxation, explains why the method works, and provides on-the-spot exercises you can do when you feel stressed out. The result is a comprehensive yet accessible workbook that will help you to curb stress and cultivate a more peaceful life.

Previous page
  1. Part of series
    A New Harbinger Self-Help Workbook
  2. Print length
    368 pages
  3. Language
    English
  4. Publisher
    New Harbinger Publications
  5. Publication date
    April 1, 2019
  6. Dimensions
    8 x 0.81 x 10 inches
  7. ISBN-10
    1684033349
  8. ISBN-13
    978-1684033348
  9. See all details
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From the Publisher

New Harbinger Publications: The Creator of the Self-Help Workbook. Help for anxiety, OCD, and more!
Our self-help workbook are: evidence-based, written by mental health experts, & and are easy to use
They're also recommended by mental health experts!
New Harbinger Publications: Powerful self-help you can trust, for more than 45 years

Editorial Reviews

Review

“The Relaxation and Stress Reduction Workbook is both classic and contemporary. It has not only stood the test of time but also has kept up with changing times by including new research and evidence-based best practices.”
—Patrick Fanning, coauthor of The Daily Relaxer and Mind and Emotions

“After seven editions, this workbook continues to be one of my favorite stress management resources. I still refer to my copy of the original version published in 1980. I love everything about this new edition, from the extensive references and strong theoretical framework to the practical, easy-to-use (and teach) self-help techniques. A must for anyone interested in stress management.”
—Richard Blonna, EdD, retired professor emeritus from William Paterson University of New Jersey, and author of Stress Less, Live More and Coping with Stress in a Changing World

“The Relaxation and Stress Reduction Workbook is a classic. Its track record speaks for itself, now in its seventh edition and over one million copies sold. This is the ‘go-to’ workbook for stress reduction, offering a comprehensive array of strategies and down-to-earth practices to live better with stress and anxiety.”
—Bob Stahl, PhD, coauthor of A Mindfulness-Based Stress Reduction Workbook, Living With Your Heart Wide Open, Calming the Rush of Panic, A Mindfulness-Based Stress Reduction Workbook for Anxiety, and MBSR Every Day

“The Relaxation and Stress Reduction Workbook is a classic that has helped millions of people to manage their stress and live happier, more relaxed lives. This latest edition contains updates that incorporate the latest research-based approaches and provide new tools and exercises to help you learn skills such as self-compassion, overcoming avoidance, and defusing negative thoughts to take away their power. Whether you are dealing with a difficult life transition; chronic work, health, or relationship stress; or daily hassles like traffic and paperwork that wear you down; this book will help you cope in healthy, positive ways.”
—Melanie Greenberg, PhD, clinical psychologist and author of The Stress-Proof Brain

“This wonderful workbook will help individuals reduce their stress, as well as serve as a powerful tool for therapists. The exercises are beautifully laid out. The information is easy to follow, while having depth to the material that will make a difference in someone’s life. Davis, Eshelman, and McKay provide an invaluable resource. I feel incredibly confident recommending this book to anyone wanting to decrease stress and improve psychological well-being.”
—Jonathan Barkin, PsyD, partner, San Francisco Bay Area Center for Cognitive Therapy; assistant clinical professor at the University of California, Berkeley; and coauthor of The Relaxation and Stress Reduction Workbook for Teens

“I am so impressed with the thoroughness of the seventh edition of The Relaxation and Stress Reduction Workbook. It is a great resource for individuals and practitioners alike.”
—Michele Haney, PhD, Red Rocks Community College, Denver, Colorado; coauthor of Stress Owners’ Manual

About the Author

Martha Davis, PhD, was a psychologist in the department of psychiatry at Kaiser Permanente Medical Center in Santa Clara, CA, where she practiced individual, couples, and group psychotherapy for more than thirty years prior to her retirement. She is coauthor of Thoughts and Feelings.

Elizabeth Robbins Eshelman, MSW, worked for the Kaiser Permanente Health Care Program for thirty-seven years. During her tenure, she was a clinical social worker, hospice director, researcher, health educator, and management development instructor and coach. She is retired and lives in Northern California.

Matthew McKay, PhD, is a professor at the Wright Institute in Berkeley, CA. He has authored and coauthored numerous books, including Self-Esteem, Thoughts and Feelings, When Anger Hurts, and ACT on Life Not on Anger. McKay received his PhD in clinical psychology from the California School of Professional Psychology, and specializes in the cognitive behavioral treatment of anxiety and depression. He lives and works in the greater San Francisco Bay Area

Product details

  • Publisher ‏ : ‎ New Harbinger Publications; Seventh edition (April 1, 2019)
  • Language ‏ : ‎ English
  • Paperback ‏ : ‎ 368 pages
  • ISBN-10 ‏ : ‎ 1684033349
  • ISBN-13 ‏ : ‎ 978-1684033348
  • Item Weight ‏ : ‎ 1.6 pounds
  • Dimensions ‏ : ‎ 8 x 0.81 x 10 inches
  • Customer Reviews:
    4.6 4.6 out of 5 stars 1,236 ratings

About the author

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Matthew McKay PhD

Matthew McKay PhD

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Matthew McKay, PhD, is a professor at the Wright Institute in Berkeley, CA. He has authored and coauthored numerous books, including The Relaxation and Stress Reduction Workbook, Self-Esteem, Thoughts and Feelings, When Anger Hurts, and ACT on Life Not on Anger. His books combined have sold more than 2.5 million copies. McKay received his PhD in clinical psychology from the California School of Professional Psychology. In private practice, he specializes in the cognitive behavioral treatment of anxiety and depression.

Customer reviews

4.6 out of 5 stars
4.6 out of 5
1,236 global ratings

Top reviews from the United States

Lauren Williams, the Casual Unclutterer
5.0 out of 5 stars Difficult but worth the effort
Reviewed in the United States on March 20, 2019
Verified Purchase
This is pure serendipity. As I sit down to write this review (March 19, 2019) of the sixth edition of The Relaxation & Stress Reduction Workbook, and pull the book up on Amazon just to check whether it's the most current, I learn that the seventh will be released on April 1, 2019. So mine is "good enough." I'm reviewing the Workbook because I hope my clients who suffer from anxiety might take a look. I know it's been worthwhile for me personally for relieving day-to-day tensions. I'll be telling friends and family about it.

This hefty manuscript by Martha Davis, PhD, Elizabeth Robbins Eshelman, MSW and Matthew McKay, PhD is a comprehensive how-to guide to the most thoroughly researched, proven relaxation and stress reduction techniques developed from cultures and medical specialties around the world. It covers, among other methods, deep breathing, visualization, meditation, assertiveness training and exercise. It is powerful, but not a quick, simple or peaceful read. The exercises can be emotionally painful and/or physically uncomfortable at first. Learning these competencies is challenging: they require practice to build new habits. You could choose to learn them alone, or I believe this is a fantastic book for friends or family to share on an "accountability partner" basis. It could even be a foundation for efforts in coordination with a health coach.

Lauren Williams, Certified Professional Organizer, Owner, Casual Uncluttering LLC, Woodinville, WA, USA
26 people found this helpful
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Ronald G. Kammerer
5.0 out of 5 stars Learning Meditation as a way to relax
Reviewed in the United States on February 11, 2009
Verified Purchase
The Relaxation & Stress Reduction Woorbook - (New Harbinger Self-Help Woorkbook) My counsler suggested this workbook to me as I am going through tremendous stress right now and suffering from insomnia. I usually only get about 4 hours per night, and it had been that way for over 2 months. In the beginning of the workbook, they have a test that gives you a score to determine just how much stress that has been in your life over the past year. The highest number rating was 300. I scored over 1,000 !! The book begins very easy, teaching you to breathe and focus. I did this when I woke up at 2am in the morning when the house was quiet, and learned how to control my breathing. The book continues on to teach you how to meditate which is something I had never thought of. It works !! But, you have to be consistant and do the exercizes every day. I am not finished with the book yet, but I have already told my friends and family about it and should purchase it if they are going through a stressful period of time. I am glad my counsler told me about this workbook as now I can sleep all night using the breathing exercize's before I go to sleep. 5 Stars on this one
7 people found this helpful
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NejyCR
5.0 out of 5 stars Active Exercises Beat Passive Reading
Reviewed in the United States on August 1, 2012
Verified Purchase
We all look at self-help books for separate reasons. I personally suffered (or at least self-diagnosed myself) from general anxiety, depression and insomnia. If you personally have these three conditions, I found this book very helpful in coping with them (details will be explained in a bit.)

It's very important to note I said "cope". From experience and as the book will tell you, in order to fully get the most out of this book you will have to practice these exercises daily.

The book begins with a short questionaire to help you pinpoint what this book may help you with. After this self-diagnosis, the book will list the chapters that will help you with your condition. This I found very helpful as exercises that didn't help me cope with depression I would not invest my time in. There are quite a few methods in dealing with a number of conditions. For example, for general anxiety the book suggest you focus on breathing exercises, meditation, progressive relaxation and goal setting. You will then skip ahead to those chapters to get the most out of your time with this book.

It is also important to note that this is a workbook in which you will preform exercises to help you. In my opinion this is far better than passive reading as you are actively engaging your mind and body.

I have bought quite a few self-help books, but I do not regret this purchase one bit.
16 people found this helpful
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Nin
4.0 out of 5 stars The Relaxation & Stress Reduction Workbook
Reviewed in the United States on June 16, 2009
Verified Purchase
Excellent resource for learning stress management and relaxation strategies.

The Good: Each chapter is dedicated to a specific topic, such as re-breathing training, refuting irrational ideas and meditation, and the authors do an excellent job providing some background information (e.g., the role of stress in daily life, the fight-flight response, pictures of the diaphragm and information regarding normal vs. shallow breathing). Text is written in very easy-to-understand language and the strategies are easy to learn and apply in a variety of situations. Yet like any skills the strategies require practice, time, and patience to begin to have an effect on your life.

What Needs To Be Improved: Whilst the book provides numerous strategies to combat stress and to encourage relaxation, there is no information regarding what someone should do if the strategies don't work. Also, the book tends to focus primarily on breathing-based exercise with the assumption that a person can simply sit down and "get it" at the expense of other proven stress-reduction strategies, such as distress tolerance or mindfulness-based strategies. Furthermore, given that readers need to follow a script for most of the breathing exercises, a companion CD containing the script would have been helpful as trying to follow the instructions whilst doing the exercise is not effective.

I would recommend this book for anyone who wants to learn ways to manage everyday stress. I would not recommend this book as the sole resource for anyone who experiences emotional issues that are "deeper" than everyday stress as unfortunately the strategies in this book may not be as effective if used alone and such individuals should instead seek help from a psychologist. I would also recommend this book to students or other professionals interested in learning some introductory information about relaxation strategies.
25 people found this helpful
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Top reviews from other countries

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Movieman
5.0 out of 5 stars Big reminder that we need to care for ourselves first before we can help others!
Reviewed in Canada on September 23, 2023
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Recommended by one of BC's top 10 psychologist as a self care work book that has something for everyone in it!
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extra dimension
5.0 out of 5 stars Estupendo
Reviewed in Spain on August 3, 2023
Verified Purchase
Muy bueno, explica diversas técnicas de relajación de forma muy concisa y clara, con un enfoque práctico. He aprendido varias gracias a este libro y es útil conocer distintas técnicas porque tienen distinto efecto. Tiene una segunda parte sobre gestión del tiempo que parece bien organizada, pero no la he trabajado (¿por falta de tiempo?)
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Brett
5.0 out of 5 stars Highly recommend!
Reviewed in the United Kingdom on November 27, 2015
Verified Purchase
This book covers many different methods of dealing with stress and importantly how to relax. Book is well presented, ready to follow, and everything in its own section - no need to read the whole book it will guide you to the second that will help you the most.
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M. Sheth
5.0 out of 5 stars A book for everybody
Reviewed in India on September 21, 2014
Verified Purchase
Any mental health professional's must-have! I have been using this book for ages now and most techniques in here are carved in my memory! This is something anyone working in a mental health field should have, a fresher or a seasoned therapist! I also give it to my clients to read and have it in our school's library. Don't practice without it!
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Isabella Wulfson
3.0 out of 5 stars The Relaxation & Stress Reduction Workbook (New Harbinger Self-Help Workbook)
Reviewed in Germany on June 21, 2012
Verified Purchase
sehr unübersichtlich, sehr kleine Buchstaben,schwer zu lesen und zu verstehen. Kapitel eng beschrieben. Text oft kompliziert , manchmal nicht zu verstehen, so dass mehreres Lesen der selben Absätze nötig ist.
One person found this helpful
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